Englishexpand_more

CF Delts/Back/Traps Phase 1

by objorgan

Settings

List View

Summary

  • event_availableMay 25th, 2017
  • schedule1 h
  • equalizer36 sets,  414 reps
  • fitness_center41528.48 lbs

1. Rear delt fly

  • Set 1: 10 x 94.8 lbs
  • Set 2: 12 x 94.8 lbs
  • Set 3: 12 x 94.8 lbs

Total: 3223.16 lbs

2. Rope Face Pull

  • Set 1: 12 x 94.8 lbs
  • Set 2: 12 x 94.8 lbs
  • Set 3: 12 x 94.8 lbs

Total: 3412.76 lbs

3. Reverce Grip Smith Machine Press

  • Set 1: 13 x 66.14 lbs
  • Set 2: 13 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 13 x 66.14 lbs

Total: 3373.07 lbs

4. Standing Latural raise dumbbell

  • Set 1: 12 x 17.64 lbs
  • Set 2: 12 x 17.64 lbs
  • Set 3: 10 x 17.64 lbs

Total: 599.66 lbs

5. Cabel lateral raise phase 1

  • Set 1: 8 x 30.86 lbs
  • Set 2: 7 x 30.86 lbs
  • Set 3: 13 x 19.84 lbs

Total: 720.91 lbs

6. Strict front raises (dumbbell)

  • Set 1: 12 x 11.02 lbs

Total: 132.28 lbs

7. Wide grip Pulldowns

  • Set 1: 9 x 174.17 lbs
  • Set 2: 8 x 174.17 lbs
  • Set 3: 8 x 174.17 lbs

Total: 4354.13 lbs

8. Close Grip Pulldowns

  • Set 1: 12 x 154.32 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 11 x 154.32 lbs

Total: 5401.33 lbs

9. T-grip Pulldowns

  • Set 1: 13 x 154.32 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 13 x 154.32 lbs

Total: 5864.3 lbs

10. V-bar gris Pulldowns

  • Set 1: 13 x 154.32 lbs
  • Set 2: 13 x 154.32 lbs
  • Set 3: 13 x 154.32 lbs

Total: 6018.62 lbs

11. Straight -Arm Cabel Pulldowns

  • Set 1: 11 x 114.64 lbs
  • Set 2: 11 x 114.64 lbs
  • Set 3: 11 x 114.64 lbs

Total: 3783.13 lbs

12. Cabel upright row

  • Set 1: 13 x 94.8 lbs
  • Set 2: 12 x 94.8 lbs
  • Set 3: 12 x 94.8 lbs
  • Set 4: 12 x 94.8 lbs

Total: 4645.14 lbs